How to train like an MMA Fighter!

Coach Shannon is serious.

Coach Shannon is serious.

As many of you know, I’m currently training in Brazilian Jiu Jitsu under Coach Shannon Gugerty.  He’s got experience as a UFC fighter underneath his belt, and he’s got a wealth of knowledge.  I mean, he is my coach :P.

I’m still training with Coach Caine for my Muay Thai skillz.  He’s coo.

So after my Brazilian Jiu Jitsu session, I asked him if he could tell me what the average training schedule is like for an MMA fighter, and he agreed.  I learned that it’s involved, and yet, somewhat approachable.

Before we go any further, know that neither Coach Shannon or SSB take any responsibility for any injury or bodily harm you may come across if you try this regimen out.  Consult your doctor before doing any strenuous exercise.

Coach Shannon’s MMA training schedule:

*Note – They are broke up into two sessions, one in the morning, one in the evening, with a 6-8 hour rest in between.  This is critical.

Morning Session: Jiu-Jitsu Based grappling for MMA.
Evening Session: hour of padwork, Striking Practice, Bagwork.

Morning Session: Wrestling training, hopefully cage-based
Evening Session: Sparring (striking)

Coach Shannon hadoukens us.  Every day.

Coach Shannon Hadoukens us. Every day.

Morning Session: Jiu-Jitsu Based grappling for MMA. (more practical approach, lighter)
Circuit Training: Plyometrics, Kettle Bells, Sprints (No longer than Half and hour, full strength)
Evening Session: hour of padwork, Striking Practice, Bagwork. (Maybe take a period off, depends on how you feel)

Morning Session: Wrestling, Cage Wrestling
Evening Session: Brazilian Jiu Jitsu (with an emphasis on MMA tactics),

Morning Session: Hardcore Sparring 1-1.5 hours.
Evening Session: Sprint Workout, Roadwork. 0.5 hours

Morning Session: ONLY STRENGTH AND CONDITIONING.  Not weights, but plyometrics, kettle bells, ropes. 1-1.5 hours.

Sunday off.

Basically, this schedule would run for 6 weeks.  For the last two weeks, you would taper everything off as the fight approaches, and forgo sparring entirely.  He also advised me to eat clean.  Then again, you should be doing that anyway.  Right?  The lack of weights for strength training surprised me.  He’s a big advocate of circuit training for strength, so again, consult with your doctor or trainer.

Yeah, I try to eat food that either flies or swims.” Coach Shannon

So there you have it.  Now…I’m gonna try to give this workout a go!

I’d like to give a shoutout to my homies and the staff at The Boxing Club in La Jolla.  You guys rock.  If you’re interested in joining, give them a look!

The Boxing Club
8650 Genesee Avenue, San Diego 92122
(858) 622-1903

SSB vs. Brazilian Jiu Jitsu #3


Yep. Completely wiped, sweaty, and confused. Welcome to Brazilian Jiu Jitsu.

I don’t even know where to begin.  Other than the fact that I almost creaked my neck during rolling warm-ups, I think I’m slowly getting the hang of BJJ.  I’m doing a lot of rolling with the other students, and they’ve all got a ton of experience.  It really feels like I’ve gotta catch up to everyone else, but Coach Shannon says that I’ve gotta take it easy, step by step.

Though the last few minutes of class really wore me out.  “Rolling” is what BJJ students call sparring.  I did a bit of that, and I’m proud of my closed guard.  It’s really hard for people to escape out of it, but I’m still learning what to do, so I can’t really do anything else.

We went over their “clinch”, a sweep into a takedown, and then an ankle lock.  Goodness, that hold was scary.  The more I learn about Brazilian Jiu Jitsu, the more I start to fear it.  I’m beginning to understand just how dangerous the art is, and the magnitude of the damage you can cause using it.

That’s why I’ve gotta be careful and considerate of my training partners.  I know that they’re doing the same for me.

Gi: BadBoy
Rash Guard: Fuji

SSB vs. Brazilian Jiu Jitsu, Day 1 – @RenzoGracieBJJ #madrespect


This is me after my first day of BJJ. FUCK THAT SHIT IS TIRING. I have an even greater respect for BJJ fighters now. That training is no joke. So what did I go over in my first day?

  • The Kimura and the Americana
  • Triangles
  • Stances
  • Transitioning from guard to mount
  • And a whole bunch of other shit.

Coach Shannon is an awesome teacher, taking into consideration the fact that this was my first session of Brazilian Jiu Jitsu ever.  He showed me a lot of techniques to use during sparring.  Oh yeah, sparring.  There was a lot of it, and yes, there’s a lot of rolling around with dudes.  No homo.  I was more nervous if anything.

I ain’t gonna lie, I’m even more tired now than was when I wrote the first part of this entry.  I can barely keep my arms up.  My entire upper body is on fire.  I pounded down my protein shake in a few minutes, killed a beef bowl with asparagus and corn, and now I’m writing this.

I think I’m gonna sleep early tonight.  Like really early.

SSB vs. Brazilian Jiu-Jitsu. @RenzoGracieBJJ, this one’s for you.


BADBOY BJJ Gi. Oh, it’s on now.

I spoke to Coach Shannon this morning during my workout, and he told me to come to the noon BJJ class this Thursday.  So there you have it.  My Brazilian Jiu-Jitsu journey begins.

I haven’t done any grappling martial arts since my college days in the Southwestern College Judo club.  I’m really excited and a little nervous about learning this art, but hey, I’ve gotta make the most of the opportunities that I have, right?

What’s my motivation for doing all of this?  For me, I simply want to learn as much as I can.  The world of Martial Arts has always fascinated me, even from the days of my youth.  And it’s fun.


Kyokushin vs. Traditional Karate

Kyokushin Karate is one of my favorite martial arts. It’s a hard striking style, and its emphasis on practicality makes it a very useful art to learn. If I had a Kyokushin Karate School close to where I lived, I probably would’ve learned that art instead of Taekwondo.


Maybe that’s why I’m learning Muay Thai now.

This video comes courtesy of the “Stunt People”.  I’ve met their director, Eric Jacobus a few times during comic con. He’s a class act.  Apparently he knows Fernando and Anthoz.  Go figure.

Hey, Mark Gadia!  I’m still training, but I’m still down to be in one of your movies :).

Muay Thai brings people together. It may sting a little.

I met Anthony Noceda at last year’s SDAFF when he was a facilities coordinator (I think).  The two of us hit it off when we realized that we had something in common.  Muay Thai.  While I started learning Muay Thai purely out of interest in the martial art, Anthony’s actually had some real ringtime.  Check out this video that one of my friends showed me of Anthony, it’s a pretty solid exhibition of Muay Thai, and it includes a Wai Khru prefight ceremony and padwork.

Anthony, we miss ya bro.  Stay up!


Strawberry Scented Burnout: Taekwondo #2 – Mina’s first fight!

Property of Team Mixed Nuts, so don’t steal this. Serious.

Without further adoo-doo, here’s issue #2 of Strawberry Scented Burnout: Taekwondo!  Mina and Jay are about to have their first fight, but not before Jay goes over the rules.  Rules are important, you know.